CrossFit Wachusett – CrossFit


Warm-up (No Measure)

3 rounds:

1 pole length crab walk

1 pole length inchworm

2 pole length walking lunge steps

5 kick-ups or 5 push-ups

10 stripper squats

5 assault bike calories


Strict Pull-Ups (3×5)

As difficult as possible across all three sets (bands across j-cups, BW or weighted)


Metcon (Time)

4 rounds for time:

20 SDHP’s (95/65)

20 push-ups

20 box jumps

20 AB cals

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